Yikes! One of the most fatiguing circuits yet!

Today’s Workout Log

Warm-up

30 minutes of dynamic stretching and soft-tissue work

Workout

Barbell Floor Presses – 175 pounds for first 3 sets, 165 pounds for last 2 – Sets: 3/3/3/5/5 (rest 2m)

SuperSet (Do one set of each exercise back-to-back, rest 2 minutes, repeat)

Weighted Push-ups – 10 pounds in backpack for first 3 sets, 5 pounds for last – Sets: 7/7/7/10
Head-Supported Dumbbell Rows – 35-pound Dumbbells for first 3 sets, 30-pound for last – Sets: 7/7/7/10

SuperSet (Do one set of each exercise back-to-back, rest 90 minutes, repeat)

Side-Lying External Rotation – 7.5-pound Dumbbells – Sets: 10/10/10
Prone Trap Raises – 5-pound Dumbbells – Sets: 12/10/8

Cool-down

Dead Hang – 63 seconds

Speed Camp (4 and a half hours after workout)

Warm-up

Half-mile run in under 3 minutes

Workout Circuit (no rest at all between exercises)

10 explosive hands-off-the-ground push-ups
100-yard sprint
30 modified Mountain Climbers
10 roundhouse hip rotations per leg
10 sideways kicks with hip extension
10-yard Pike Position Hand-Walk
30 modified explosive 1-legged Planks
Walk back to starting cone
Repeat for a total of 6 circuits!

Cool-down

1-mile walk

Workout Journal Notes

Hello! I definitely won’t feel bad about taking tomorrow off after today’s two-a-day!

First, my “Maximum Strength” workout went great.

I liked the new Barbell Floor Presses, and I underestimated how much I could handle on the weighted push-ups, so I’ll be putting a 25-pound plate in the backpack next week.

Then, about 4 and a half hours after my first training session, it was speed camp time!

I hadn’t been in a few weeks, so I was really pumped and excited to get out there, and it didn’t disappoint!

We started off with a half-mile run right off the bat, finished in under 3 minutes, but I certainly couldn’t have kept that pace up for a full mile.

Then, we hit the football field for one of the toughest circuits yet!

The things that really got me were the Pike Position Hand-Walks, because for some reason my Vastus Medialis muscles were cramping up like crazy on those!

Those are the muscles right below your quads, toward the inside and right above the knee.

I had never really felt those specifically at all, but they were absolutely screaming, almost to the point of major pain.

My philosophy is to keep going as long as the pain is on both sides, because I find that usually just means fatigue, whereas a pain in only one leg is more likely to be some type of injury.

I made it through all 6 circuits, but those were easily some of the toughest circuits we’ve ever done, because each exercise built on the last, and many of them worked the same muscle groups, so it was just major fatigue by the end.

Then, we had to walk back and do it all over again… 5 more times!

But, nothing feels better than having completed such an intense workout, and I downed an extra shake right afterward to help counter the extra burned calories.

Of course, I’ll subtract that same shake from tomorrow’s diet, because my usual Wednesday cardio is already done, and I will absolutely enjoy the day off.

When I wake up, my legs will probably really enjoy it, but I’m going to make sure I do some extra stretching tonight to avoid some of the soreness.